Fitness

A) E3M x 6 sets:

– 7-6-5-4-3-2 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-92.5%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12 alternating front foot elevated reverse lunges (BB or DBs)

– 16 alt double KB gorilla rows

– 8-12 tough ring rows

– 8-16 tough push-ups (be creative!)

OR 

Conditioning Option

6-9 sets:

– 90/90s row/bike/ski